Low Sodium Aubergine Saganaki
Discover the vibrant flavors of the Mediterranean with this Low Sodium Aubergine Saganaki, a heart-healthy twist on the classic Greek dish. This recipe combines tender oven-roasted aubergine with a tangy, rich tomato sauce infused with garlic, red onion, and fragrant oregano. Instead of traditional salty cheeses, unsalted feta adds a creamy, savory touch without the excess sodium. A hint of crushed red pepper flakes and fresh parsley provides a perfect balance of heat and freshness. Whether served as a vegetarian main dish or a standout appetizer alongside warm crusty bread, this easy-to-make recipe is a celebration of wholesome ingredients that doesn’t compromise on taste. Ideal for a low-sodium diet, it's a Mediterranean delight your whole family will love!
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Recipe Information
Ingredients
- 2 medium Aubergines (Eggplants)
- 200 grams Cherry tomatoes
- 3 large Garlic cloves
- 1 medium Red onion
- 4 tablespoons Extra-virgin olive oil
- 2 tablespoons Lemon juice
- 1 teaspoon Dried oregano
- 0.5 teaspoon Crushed red pepper flakes
- 2 tablespoons Fresh parsley
- 150 grams Feta cheese (unsalted)
- 0.25 teaspoon Black pepper
Instructions
Preheat your oven to 200°C (390°F).
Cut the aubergines into 1.5 cm (about 0.6 inch) thick rounds and arrange them on a large baking sheet lined with parchment paper.
Drizzle the aubergine slices with 2 tablespoons of olive oil, then sprinkle with black pepper. Roast in the oven for 20 minutes, flipping halfway through, until golden and tender.
Meanwhile, slice the cherry tomatoes in half, thinly slice the red onion, and mince the garlic.
In a large skillet, heat the remaining 2 tablespoons of olive oil over medium heat. Add the red onion and sauté for about 5 minutes until soft and translucent.
Add the minced garlic, and cook for another minute until fragrant.
Stir in the cherry tomatoes and cook for about 5-7 minutes until they start to soften and release their juices.
Add the lemon juice, dried oregano, and crushed red pepper flakes to the skillet. Mix well and let it cook for another 3-4 minutes.
Reduce the heat to low, crumble the unsalted feta cheese over the tomato mixture, and stir gently to combine thoroughly.
Add the roasted aubergine slices to the pan, nestling them into the tomato and feta mixture. Let the dish cook for another 5 minutes to allow the flavors to meld.
Remove the skillet from heat and sprinkle the freshly chopped parsley over the top.
Serve the Low Sodium Aubergine Saganaki warm as a main course or as a shared appetizer with crusty bread or over a bed of couscous.
Nutrition Facts
Calories |
1158 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 88.2 g | 113% | |
| Saturated Fat | 30.2 g | 151% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 134 mg | 45% | |
| Sodium | 1732 mg | 75% | |
| Total Carbohydrate | 71.5 g | 26% | |
| Dietary Fiber | 24.1 g | 86% | |
| Total Sugars | 35.3 g | ||
| Protein | 32.3 g | 65% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 915 mg | 70% | |
| Iron | 4.6 mg | 26% | |
| Potassium | 2327 mg | 50% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
